Plant Based Diet. Christina Lichtinger, PharmD

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1 Plant Based Diet Christina Lichtinger, PharmD

2 Plant based diets do not provide enough protein MYTH

3 Dairy is required in the diet in order to consume enough calcium MYTH

4 Sufficient Vitamin B12 is not available through plant based diets FACT

5

6 What do these celebrities have in common?

7 What to expect What is the difference between the meatless diets? What is plant based diet? Frequently asked questions How is PBD beneficial to your health? How can you incorporate this into your daily living?

8 Definitions Vegetarians: avoid all animal flesh, including fish and poultry Ovo-Vegetarians: avoids animal flesh and dairy products, but consumes eggs Lacto-Vegetarians: avoid animal flesh and eggs, but consume products such as milk and cheese Pescatarian: restrict meat consumption to fish and seafood only Pure Vegetarians or Vegans: abstain from all animal products Does not restrict fat or refined sugar

9 What is Plant Based Diet? This meal plan includes eating plants in their whole, unprocessed forms Includes vegetables, fruits, beans, nuts, lentils, seeds, whole grains, and small amounts of healthy fats This does NOT include: meats, fish, dairy or eggs Also does NOT include: processed foods or sweets The goal: to maximize consumption of nutrient dense plant foods, minimize processed foods, oils and animal products and promote a healthy lifestyle

10 Whole: minimally processed foods High in the good stuff : vitamins, minerals, fiber, healthy carbs, phytochemicals, low glycemic carbs Low in the bad stuff : saturated and trans fats, cholesterol, sodium, toxins

11 Bacon Cheeseburger Calories: 920 (560 from fat) Total fat: 62g Saturated fat: 29.6g Cholesterol: 180mg Sodium: 1310 Veggie Burger Calories: 124 Total Fat: 4.4 g Saturated Fat: 0 Cholesterol: 0mg Sodium: 398

12 Serving Size: ½ cup cooked grain, ½ starchy veggie, 1 slice of bread Serving Size: 1 medium piece of fruit or 1 cup of berries Serving size: ¼ cup of nuts, 2 tablespoons of nut butter Serving Size: ½ cup cooked beans Serving Size: 1 cup raw lettuce or other leafy greens, ½ cup raw or cooked any other veggie

13 Frequently Asked Questions

14 What about protein??? Important for building and repairing tissues, bones, muscles, cartilage, skin and blood The average person needs 0.36gm of protein per pound E.g. 150lb person = 56 gm protein/day Sources of protein: beans, whole grains, vegetables, soy products, nuts, seeds Excess protein consumed has been linked to osteoporosis, gallstones and kidney stones

15 Main Sources of Protein in Plant Based Diets Plant proteins are an excellent source of protein, fiber, micronutrients, and can contain up to 9gm of protein per serving Tofu and Tempeh are meat substitutes that can have up to 10-11gm of protein in 1 serving Vegetables such as spinach, peas, broccoli, etc. can have as much as 5gm of protein per serving

16 But I need dairy in order to get my calcium! Calcium helps build strong bones and teeth. Also important for the function of the heart, muscles and nerves Non-Dairy Sources: dark leafy vegetables, soy products, beans and juices/non-dairy milks fortified with calcium The body needs 1,000-1,200mg of calcium per day for both men and women

17 Can I get enough B12? Role: make red blood cells and aid in nerve function Possible sources: fortified cereals, meat substitutes, rice or hemp milk Most often will require supplementation to prevent any deficiency Read food labels to make sure B12 has been added!!

18 If I don t eat fish, what about my omega-3? EPA and DHA found in fish may lower risk of heart disease, help the immune system and the brain Sources: dark green leafy vegetables, ground flaxseeds, flaxseed oil, walnuts, chia seeds and organic canola oil According to the World Health Organization the recommended daily allowance of DHA and EPA is gm

19 Iron Consumption Mineral that carries oxygen throughout the body. Especially important for pregnant women, women of childbearing age, children and infants Sources: whole-grain breads and cereals, dried beans and peas, dark green leafy vegetables, dried fruits, nuts and seeds Consume foods containing Vitamin C along with these!

20 How do you think plant based dieting can impact your health?

21 Benefits to your health Improve health conditions Reverse or prevent heart disease Extend life Lose weight Decrease risk of diabetes Decrease risk and possibly slow the progression of cancer

22 How animal products can affect your body Plant Products Animal Products Contain high amounts of fiber Saturated Fat and Cholesterol Low in fat, High in micronutrients No fiber

23 Improving health conditions Plant based diets decrease blood pressure by cutting the fats and sodium from meat, therefore the bloods viscosity decreases Improved cholesterol by eliminating the source of added saturated fats and cholesterol Vegetables have high amounts of fiber, which slows down the absorption of sugar and can improve diabetes

24 Improvement of Heart Disease There is a relationship between the consumption of processed red meats and risk of dying from cardiovascular disease Studies have shown a decrease in blockage of atherosclerosis in patients on PBD, as opposed to an increase in blockage of those consuming animal products

25 How Plant Based Diets can extend life Dietary Guidelines Advisory committee performed a 2010 literature review and determined that plant based dieters were associated with a reduced risk of CVD and mortality. Most likely due to decrease in red meat consumption

26 Impact on weight and obesity What PBD adds Vitamins and minerals such as magnesium, potassium, iron, thiamin, riboflavin, and folate Complex carbohydrates to the diet More food for less calories More fiber = feeling fuller longer! What PBD eliminates Cholesterol from the diet Less total fat (including saturated fat) The excessive amount of calories that can not be burned off, and therefore are stored as fat

27 How plant based diets aid in weight loss

28 Decrease the risk of developing diabetes Plant based dieters have half approximately half the risk of developing diabetes Those who consume meat products at least once weekly were 29% more likely to develop diabetes compared to those who do not The increase in fiber from the diet slows the breakdown of carbohydrates into sugar

29 Plant Based Diet s affect on Cancer Red and processed meat products can increase risk for various cancers There is a 300% increased risk of colon cancer High-fat diets increase estrogen production which can lead to breast cancer Dairy products have been shown to increase the risk of ovarian cancer Soy protein may reduce the risk for cancers including: breast, colon and prostate Vegetarians therefore avoid the animal fat linked to cancer, and consume the vitamins and minerals that fight cancer

30 Risks 100gm of UNPROCESSED red meat per day 19% increased risk for adult onset diabetes 29% increased risk of colorectal cancer 50gm of PROCESSED meat per day 51% increased risk for adult onset diabetes 21% increased risk of colorectal cancer

31 How to get started

32 Creating an action plan What are you going to do? Consider what meal options you will choose to eat this week How much are you going to do? How much fruits and vegetables are you going to add? When are you going to do it? What days of the week are you going to be doing this?

33 Things to consider How to add healthy protein alternatives Incorporating plant based smoothies into your routine Focus on whole foods Enjoy 1-2 servings of nuts per day Consider adding omega-3 supplements to your diet Do not forget your B-12 supplement!

34 Tips to Save Money Buy in bulk Snack and meal plan ahead of time Utilize farmers markets for fresh produce Pre-cut and freeze any vegetables/herbs you will not use in time Buy frozen fruits and vegetables if necessary ONLY buy what you will consume

35 If it comes from a plant, eat it. If it was made in a plant, don t - Michael Pollan

36 Some Helpful Websites Happy Herbivore discusses money saving strategies Forks Over Knives : Netflix documentary on the benefits of plant based diets One Green Planet a PBD for < $50 per week T. Colin Campbell (Professor at Cornell University) Caldwell Esselstyn (Physician at the Cleveland Clinic) Michael Greger (Physician)

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